(804) 655-6327 mark@onwardrichmond.com
Top Lateral Hip and Core Exercises

Top Lateral Hip and Core Exercises

Being really strong in the lateral hip and core is vitally important to many sports, exercises, and activities of daily living.  These muscles allow us to lift heavier weights with squats, run with better form, and tolerate more rigors of daily life.  A lack of...
Top Shoulder Control and Strength Exercises

Top Shoulder Control and Strength Exercises

Overhead shoulder control and strength is vital in many activities of life.   The push press, the snatch, kipping, and many more crossfit movements require a significant amount of overhead control and strength. The back swing of a golf club or tennis racquet both...
The Best Exercises for Shoulder Impingement

The Best Exercises for Shoulder Impingement

Shoulder impingement (now often called rotator cuff tendinopathy) is one of the most common conditions we treat at Onward Richmond because of our active patient population. With many active populations such as CrossFitters and weightlifters, we must address a few...
Deadlift: Common Mistakes and How To Fix Them

Deadlift: Common Mistakes and How To Fix Them

Over the years, there has been a lot of fear around the deadlift. However, picking things off the ground is one of the most fundamental human movements. Picking children off the ground, grabbing a laundry basket, and lifting the couch to vacuum all require a loaded...
Do you have a movement practice?

Do you have a movement practice?

I was relatively early in my physical therapy career when I first heard Kelly Starret (thereadystate) say that everyone should have a movement practice.  Doesn’t matter if that practice is yoga, crossfit, Olympic weight lifting, but all humans should have a...
Top 3 Squat Myths Debunked

Top 3 Squat Myths Debunked

Squat Myth 1: Squats in general are dangerous.   We often see clients who were told by other medical providers that your back, hips, knees, etc are bad so you should not squat.  Should this person also not use the bathroom?  Should they not sit to have meals...
Stress management and how meditation can help

Stress management and how meditation can help

Is everyone constantly telling you about meditation and why you should, but never giving you an actual reason?  Does it all just sound like a bunch of BS?  It’s not.  Meditation can change the structural makeup of our brains and therefore change how our...
Mindfulness Meditation for Stress and Pain

Mindfulness Meditation for Stress and Pain

The holidays are upon us and it is a wonderful time of year.  Sadly, for many people the holidays bring a great deal of stress.  Obviously, 2020 has thrown us tons of curveballs and we would be naive to think the 2020 holidays won’t come with additional stress. ...